I would share my experience and tell you about many other things that
you can do to help you build mass, BUT these 10 things are the bare
essentials. In other words, they are absolutely necessary for a
Remember, this program is for
building mass, it might not suite your needs to perform better
in some other sports, each sport have a different training
program, example: Soccer needs a different weight training
program than boxing or basketball, football, baseball, cycling,
etc... Different sports needs different programs.
1. Weight Train:
Weight training involves the use of equipment that enables variable resistance.
This resistance can come in the form of "free weights" like barbells and dumbbells,
machines that use cables or pulleys to help you lift the weight and bodyweight
exercises like pull-ups or dips. For anyone trying to gain muscle, several things
must be done. One is to train with heavy weights. By heavy I mean a weight that is
challenging for YOU. The average guy in the gym usually works with a weight he can
lift for 10-15+ reps. For mass gaining purposes, this is too light.
weight, you should only be able to do
That's it! Using heavy weights and low reps puts
your muscles and nervous system under much more stress than using
lighter weights for many reps. This added stress causes the
involvement and stimulation of more muscle fibers, which will cause
rapid muscle growth.
For maximum muscle gain, the focus of your
workouts should consist of free weight exercises. Not machines or
This is not to say that you should not use machines or bodyweight exercises, but they
should not be the focus of your training. To get an effective, muscle blasting
workout, you must stimulate the most muscle fibers as possible, and
machines do not do this. The main reason for this is a lack of
stabilizer and synergist muscle development. Stabilizer and
synergist muscles are supporting muscles that assist the main muscle
in performing a complex lift. The more stabilizers and synergists
worked, the more muscle fibers stimulated.
free weight exercises like the bench press, require many stabilizer
and synergistic muscle assistance to complete the lift. On the other
hand doing a bench press using a machine will need almost no
stabilizer assistance (Which is good for some injuries).
2. Eat More Calories :
The most important thing that I cannot emphasize is that you need to eat to gain weight.
You need to eat like you’ve never eaten before. If you are not eating enough calories,
you will NEVER gain weight, no matter what you do. In order to build new muscles, you must
eat more calories than your body burns off, creating what is called a caloric surplus. To gain
you should strive to eat around 18-20 times your bodyweight in calories.
The extra calories will be used by your body to repair muscle tissue that is damaged during the
heavy workouts, and to build new muscles. Now, when I say eat, I do not mean just
anything. All calories are not created equal. In other words, some
types of calories are not equal to others for gaining muscle.
For example, if I said that you need to eat 2,000 calories per day to
gain weight, and you eat 4 bags of potato chips each day, do you
think you would gain muscle? Not likely.
The majority of your weight would be fat. Why? Because potato chips, like most
processed junk food, contains empty, totally nutritionless calories.
These foods do not provide you with the correct nutrient breakdown
essential for gaining muscle. The chemicals in the junk food will
danger your life and might cause the weirdest diseases even cancer.
Read the labels and see yourself.
3. Eat More Protein:
Without protein, your
body will not be able to build new muscle. Years ago, a higher
carbohydrate and lower fat diet was the rage, recommended by
professional bodybuilders and trainers. They claimed that this was
the only way to eat for muscle gain. Unfortunately, the only people
gaining muscle on that type of diet were a genetically gifted few.
The rest just got fat.
Carbs serve mainly as energy for the body,
while protein provides the necessary amino acids to build and repair
muscle. For muscle growth, carbohydrates are not as essential as
protein and fats.
High quality protein, which the body breaks down
into amino acids, should be the center point of all your meals.
There are many studies that show intense exercise increases demand
for amino acids, which support muscle repair and growth. To build
muscle, you should try to get at least 1g of protein per pound of
bodyweight. Whether you believe it or not, the fact is: High protein
diets build more muscle when incorporated with intense training. Low
protein diets do not.
Only protein can build muscle. Carbohydrates and fat cannot.
4. Eat More Often:
To gain weight, you will be eating a large amount of calories. Unfortunately,
your body can only assimilate a certain number of calories at each meal.
For our purposes, eating three meals per day is not beneficial. If you
had to eat 3,000 calories per day, then you would end up eating
1,000 calories at each meal.
The average person can only use
a portion of those calories. The excess will be stored as fat or
removed from the body. To enable your body to actually assimilate
and use the 3,000 calories you will ingest, you have to reduce your
meal size and increase your meal frequency.
Splitting your calories
into smaller, more frequent portions will enable food absorption and
utilization of nutrients.
When I am on a cycle and training well, I always eat six meals each day,
evenly spaced out at three-hour intervals.
My goal is to provide my body with constant nourishment throughout the day.
So if it typically takes about 2.5 hours to digest most meals, want to be
eating another meal just as my last meal is leaving my stomach. I do this because my
body is constantly in need of nutrients to repair itself. I do a lot
of damage during my workouts and completely stress my system. My
body is trying to "adapt to the stress," but in order to do this, it
needs consistent fuel.
If I ate only three meals per day, then my body would be without nutrients for about
six hours between each of those meals! This is unacceptable for skinny guys. Without
food, your body will quickly begin to breakdown muscle tissue for energy.
5. Eat More Fat:
If you want to gain muscle mass, you must eat enough
dietary fat. Dietary fats play an essential role in hormone
production, which in turn is responsible for growth and strength
increases. I have never gained muscle on a low fat diet, though many
people still believe that eating fat makes you fat.
This is absolutely false. In fact, there is a very popular muscle gain
diet that been around for years, called the "Anabolic Diet" that
requires you to eat only foods containing a high proportion of
saturated fat include animal fats such as
cream, cheese, butter, ghee; and fatty meats as well as certain vegetable products such as
coconut oil, cottonseed oil, palm oil, chocolate, and many prepared foods.
are all on the menu.
Quite extreme, but this diet does work.
Most people are overweight because of a diet high in simple carbohydrates, sugar or
even diet products, and not from eating fats. If your diet is too low in fat,
your body will actually make a point to store any fat it gets, because it doesn't know when
it will get more.
YES...!!! DIET products
(diet-coke, diet-drinks) contain dangerous
chemicals designed to make you fat in a different way. This way can the food industry
make more money (different story) do your research and find out.
A low-fat diet will also lower testosterone levels, something we do not want when
trying to gain weight. Studies have shown that dietary fat has a direct
relationship with testosterone production. An increase in dietary
fat intake seems to bring on an increase in testosterone levels. The
inverse is also true. A decrease in dietary fat intake is usually
accompanied by a decrease in free testosterone levels.
However, you don't want to increase your intake of saturated fats.
Saturated fats are
what cause disease and coronary problems.
Though you will always have some saturated fats in your diet, your
main focus should be to increase your intake of Essential Fatty
Acids (EFAs). EFAs are unsaturated fats that are necessary for
thousands of biological functions throughout the body. Because they
cannot be manufactured by the body, the must be provided by your
diet. These fatty acids not only help increase testosterone
production, but they also aid in the prevention of muscle breakdown,
help to increase your HDL level (good cholesterol) and assist in
hormone production. To get your recommended amount of EFA's, I
recommend supplementing your diet with either Omega Oil
Blend (which combines omega- and omega-6), or Cold-Pressed Flaxseed
oil (which is mostly omega-3).
6. Drink More Water:
To make sure that your muscles stay hydrated, you must drink plenty of water.
Dehydration can happen easily if you train hard.
A dehydrated muscle, takes
longer to repair itself than one sufficiently hydrated.
sufficient amount of water not only increases your vascularity (more
visible veins), but it will also help to quickly remove toxins from
the body. Protein generates metabolic waste products that must be
dissolved in water. Without enough water, the kidneys cannot
efficiently remove these wastes.
7. Take a Multi-Vitamin:
There are many supplements and specific muscle gain enhancing products that I
recommend using, but I have to remember that this is only
the 10 most important elements of a successful mass program. So, I
have to keep this brief and to the point. All of the other products
will help, but they are not essential. So, I will only touch on two
Multi-Vitamins and Antioxidants. Do not forget
that Natural herbal products are also a good help in your programs.
If you want to gain muscle, you must make sure that you are not
deficient in any vitamin, mineral or trace element that your body
needs. I know many people are going to disagree with me, but I
believe that in this day, we absolutely need to supplement our diet
with vitamins and minerals. I know that those who are against using
vitamins are going to say that if we "just eat a balanced diet......
", You know the rest. Well first, eating a balanced diet is easier
said than done. America is the most overweight country in the world.
Most people don't even know what a "balanced" diet is.
Balanced with what? Experts will continue to spout, "eat a balanced diet,"
while Americans feast on nutritionless fast food and sugar and the so called
Diet products that make things worse. Second, not only do our bodies have to
deal with the ever-increasing external stresses of everyday life, they also have
to combat nutrient-depleting exercise.
Food today is, for the most part, nutritionless - almost totally void of the body
strengthening vitamins and minerals it contained one hundred
years earlier. Instead, we now ingest over-processed, fiberless
meals, and under-ripened vegetables grown in barren, over-farmed
soil, laden with pesticides.
How healthy can that be? If
you want to ignore the facts and continue on about "balanced
diets," fine. It's your decision. But I, for one, eat a balanced
diet, and I still take a multi-vitamin supplements.
Fruits and vegetables aren't what they used to be.
Modern Food is not Your Best Medicine.
Many multi-vitamin manufacturers try to put "everything" in their product,
but it's not necessary. At minimum, your multi-vitamin should contain the USRDA
(recommended daily allowance) of vitamins A, B-complex, C, D, E, K and the minerals
calcium, magnesium, zinc, iodine, selenium, and possibly iron (for women).
Men should find a multi-vitamin without iron. You typically get more than enough iron
from your food. Extra iron is needed only for menstruating women. It should also
contain other essential nutrients like biotin, chromium, copper,
manganese, molybdenum and pantothenic acid. There are some vitamins and minerals
that are best taken separately. Vitamin B complex, Vitamin C, Vitamin E and calcium
(Some say you need vitamin K for the absorption of Calsium & vitamin D), all these
vitamins are best taken at higher dosages.
Many proponents of multi-vitamins cite that taking that many vitamins and vitamins
together causes negative interactions because they compete with each
other for absorption. For example: magnesium, zinc, and calcium
compete for absorption; copper and zinc also compete for absorption.
But think about this for a minute. This is no different than eating
different foods at the same time, as most people do. The vitamins
and minerals in the foods compete also.
Competition is expected and the body is designed to handle that.
8. Take Antioxidants:
An antioxidant like Vitamins A, C, E, Glutathione, Glutamine, and
Selenium are essential in preventing free radical damage, which is
accelerated after the heavy trauma of weight training. Antioxidants
protect other substances by being oxidized themselves.
9. Rest More
Often Rest is the most overlooked "skinny-guy secret". If you don't rest,
you won't grow. Simple as that. Your body does not build muscle in the gym,
it builds muscle while resting! The key to successfully gaining weight is
eating enough calories, training hard and then resting. No diet adjustments will
make up for lack of rest. If you train hard in the gym, then you should be
resting your muscles as much as possible. If you do not give them time to rest
and repair, you will not grow.
10. Be Consistent:
O.K., so you want the secret to gaining muscle mass
fast? Well, here it is: CONSISTENCY. You can have the best diet, the
best training schedule, join the best gym that has the best
equipment, but without consistency it's all worthless. Over the past
few years, I've talked to hundreds of people who have successfully
transformed their physique. Though most of them trained in totally
different ways, there was one common denominator that appeared
throughout each success story. Day in and day out, they followed
their pre-determined plan, consistently, without fail. You must find
the determination and drive within yourself to consistently put one
foot in front of the other and see this through.
If not now,
"You never know what you can do, until you try to
do more than you can."
Think that this is too
complicated or inconvenient? Sometimes guys will complain to me
about the perceived inconvenience of following a specific plan. I
can see it’s easy to make excuses, after all, I used to do the same
Don't get caught up in this. The truth is, the
hardest part any training routine is getting started. You've got to
break your old habits and make new paths for yourself.
Remember that saying, “Do what you've always done, and get
what you've always gotten”.
Read it again.
really learned the right way to gain muscle, I trained sporadically.
I worked out when I felt like it. One week I might have trained five
days, while another week I would train once or twice. As far as my
routine was concerned, I did whatever seemed interesting at the
time. Never keeping track of my sessions or planning my routines. I
had been a member of a popular health club for 5 years, yet I had
managed to gain not one pound of muscle. I tried all the popular
"weight gaining" products at the time. Very expensive stuff, weight
gainer powders, Boron, amino acid tablets, etc. The list goes on.
Needless to say, none of it worked. I began to give in to the fact that
I just could not gain weight. "It's because I have a fast metabolism",
I was told. I had been thin my entire life, and I would have done just
about anything to gain weight. For years I did not know what it felt like
to weight more than 138 pounds.
In my teen years, I took up the martial arts in hopes of learning to defend
myself against the much larger kids at school. Too ashamed of my appearance,
I was rarely seen without my shirt in the summer time. Too thin.
When I speak, I speak from first hand experience. I am not some guy who is
naturally athletic, or genetically gifted. I had always been thin,
and I would still be thin if I had listened to everyone around me
telling me why I couldn't gain weight.
You can do it too; I'm not that special.
Trig, a former 135lb skinny guy!
TRIGOPHARMŪ - Europe